Heart-Healthy Beetroot Thoran

Brighten up your table with this vibrant and nourishing Heart-Healthy Beetroot Thoran, a classic South Indian stir-fry that pairs the earthy sweetness of freshly grated beetroot with the tropical essence of coconut and aromatic spices. This quick and easy dish, ready in just 30 minutes, combines nutrient-packed ingredients like turmeric, curry leaves, and black pepper to create a flavorful and antioxidant-rich side. A drizzle of coconut oil adds a light, nutty finish while keeping the recipe heart-friendly. Perfect as a colorful accompaniment to steamed rice or part of a wholesome vegetarian spread, this gluten-free and dairy-free recipe proves that healthy eating can be both delicious and satisfying.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 medium-sized Fresh beetroot
• 0.5 cup Grated coconut
• 2 medium Green chilies
• 0.25 teaspoon Turmeric powder
• 1 tablespoon Coconut oil
• 0.5 teaspoon Mustard seeds
• 0.25 teaspoon Cumin seeds
• 1 sprig Curry leaves
• 2 small Garlic cloves
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper powder

Directions

Step 1

Peel the beetroots and grate them using a food processor or box grater.

Step 2

Finely chop the green chilies and garlic cloves.

Step 3

In a small bowl, mix the grated coconut with chopped green chilies, garlic, turmeric powder, and a pinch of salt. Set aside.

Step 4

Heat the coconut oil in a large skillet over medium heat.

Step 5

Add mustard seeds to the hot oil and let them splutter.

Step 6

Add cumin seeds and curry leaves to the skillet and sauté for 30 seconds until fragrant.

Step 7

Introduce the grated beetroot into the skillet and stir well to coat with the spices.

Step 8

Cook the beetroot on medium heat for 5-7 minutes while stirring occasionally, until it becomes slightly tender.

Step 9

Mix in the coconut mixture with the beetroot and combine thoroughly.

Step 10

Season with salt and black pepper powder and cook for another 2-3 minutes, allowing the flavors to meld.

Step 11

Remove from heat and serve warm as a side dish or with rice.

Nutrition Facts

Serving size	401.6 grams (401.6g)

Amount per serving	% Daily Value*
Calories	436

Total Fat 28.60g	37%
Saturated Fat 23.50g	118%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 1430mg	62%
Total Carbohydrate 42.30g	15%
Dietary Fiber 14.20g	51%
Total Sugars 24.60g
Protein 8.00g	16%

Vitamin D 0IU	0%
Calcium 104mg	8%
Iron 5mg	28%
Potassium 1339mg	28%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.1%

Protein: 7.0%

Carbs: 36.9%